If you’re looking for a healthy recipe that fits easily into a weight loss or slimming plan, these Easy Zucchini, Carrot and Chickpea Pancakes are a simple place to start. As Daniel Petre, Registered Nutritionist at Karma Clinic in Malta, I’m often asked for savoury, vegetable-forward recipes that are quick to prepare, easy to portion, and satisfying enough to keep cravings away this recipe checks all three boxes. It’s naturally high in fibre and plant protein from the chickpeas, low in refined carbohydrates, and easy to batch-cook for the week ahead, making it a practical addition to any balanced diet.
This recipe makes 12 servings (about 24 small pancakes, 2 per serving), so it’s ideal for meal prepping lunches, freezing portions, or feeding a family over several days.
Why This Recipe Supports Your Weight-Loss Goals
- High in fibre chickpeas, carrots, and zucchini all contribute fibre, which supports satiety and healthy digestion.
- Good plant-based protein chickpeas and eggs give the pancakes staying power, so you feel fuller for longer.
- Lower in calories than traditional pancakes no white flour or sugar base, mostly vegetables.
- Portion-controlled by design 12 servings from one batch makes it easy to stick to a sensible portion.
- Naturally gluten-free option chickpea (besan) flour keeps it suitable for gluten-free diets too.
Nutritional Information (Approximate, Per Serving 2 Pancakes)
| Nutrient | Amount |
|---|---|
| Calories | ~185 kcal |
| Protein | ~9 g |
| Carbohydrates | ~21 g |
| Fibre | ~5 g |
| Fat | ~5 g |
Values are estimates and will vary depending on brands used and oil absorbed during cooking. For a personalised calorie or macro target, book a consultation with Karma Clinic.
Ingredients (Makes 12 Servings / ~24 Pancakes)
Vegetables & legumes
- 3 medium zucchini, grated and excess water squeezed out (about 600 g)
- 3 medium carrots, grated (about 300 g)
- 2 cans chickpeas (400 g each), drained and rinsed half roughly mashed, half left whole
- 3 garlic cloves, finely minced
- 1 small onion or 4 spring onions, finely chopped
Batter
- 4 large eggs
- 1 cup (120 g) chickpea (besan) flour
- 2 tsp baking powder
- ½ cup (50 g) grated parmesan or hard cheese (optional, omit for dairy-free)
- ¼ cup fresh parsley, chopped
- 2 tbsp fresh mint, chopped (optional)
- 1 tsp ground cumin
- Salt and black pepper, to taste
For cooking
- 4 tbsp olive oil, for shallow frying (used across the whole batch)
Step-by-Step Instructions
- Prep the vegetables. Grate the zucchini and carrots. Squeeze excess liquid from the zucchini using a clean kitchen towel or sieve.
- Mash the chickpeas. Roughly mash half the chickpeas with a fork, keeping the other half whole for texture.
- Combine everything. Mix the zucchini, carrot, chickpeas, garlic, onion, eggs, chickpea flour, baking powder, cheese, herbs, cumin, salt, and pepper into a thick batter.
- Rest the batter. Let it sit for 10 minutes so the flour can absorb some moisture.
- Cook the pancakes. Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Spoon 1 tablespoons of batter per pancake, flatten slightly, and cook 4 minutes per side until golden brown. Repeat in batches.
- Drain and serve. Transfer to a paper-towel-lined plate to absorb excess oil. Serve warm.
Tips from Daniel Petre, Nutritionist Malta
- Pair it smartly: Serve 2 pancakes with a side salad and a dollop of Greek yoghurt with lemon and herbs.
- Watch the oil: A non-stick pan and a light hand with the oil keeps this genuinely lower-calorie.
- Boost the veg further: Swap in grated beetroot or shredded cabbage seasonally.
- Make it a full meal: Add a poached or fried egg on top for extra protein.
Storage & Meal Prep
- Fridge: Airtight container for up to 4 days. Reheat in a dry pan or oven to keep them crisp.
- Freezer: Freeze in a single layer, then bag; keeps up to 2 months. Reheat from frozen in a hot oven for 12 minutes.
- Batch cooking tip: 12 servings makes this ideal for prepping lunches for the week.
Frequently Asked Questions
Are zucchini and chickpea pancakes good for weight loss?
Yes they’re high in fibre and plant protein and lower in calories than flour-heavy pancakes, which can help support satiety as part of a calorie-conscious diet.
Is this recipe suitable for a gluten-free diet?
Yes, when made with chickpea (besan) flour instead of wheat flour, this recipe is naturally gluten-free.
Can I make these pancakes vegan?
The eggs help bind the batter, but you can experiment with a flax egg (1 tbsp ground flaxseed + 3 tbsp water per egg) and omit the parmesan for a plant-based version.
How many calories are in one serving?
Each serving (2 pancakes) is approximately 185 kcal, making it a reasonably light option for a slimming-focused meal plan.
Can I bake instead of fry these pancakes?
Yes bake at 200°C (390°F) on a lined tray for about 20 minutes, flipping halfway, for a lower-oil version.
Final Thoughts
These Zucchini, Carrot and Chickpea Pancakes are an easy way to bring more vegetables and plant protein into your week without sacrificing flavour whether you’re following a structured diet, working on slimming down sustainably, or simply want a healthier pancake option. If you’d like a nutrition plan tailored to your own goals, get in touch with Karma Clinic for a personalised, sustainable approach to healthy eating and weight loss in Malta.
Karma Clinic
Church Hill Court, Vjal ir-Rihan, San Gwann, Malta
daniel@karma-clinic.com
Recipe created and reviewed by Daniel Petre, Registered Nutritionist at Karma Clinic, Malta.